Yesterday’s Workout:
Lower Body Day #2
A. Hang Cleans
1.135 x 3 (warmup)
2. 145 X 3
3. 145 X 3
4. 145 X 3
B. Romanian Deadlift
- 255 X 4
- 255 X 4
- 255 X 4
C. Sitting Leg Curls
- 190 X 10
- 190 X 10
- 190 X 10
D. Glute Ham Raises
- (BW+25) X 12
- (BW+25) X 12
- (BW+25) X 12
E. Horizontal Calf Machine
- 310 X 10
- 310 X 10
- 310 X 10
- 310 X 10
F. Barbell Shouldar Shrugs
- 205 X 8
- 205 X 8
- 205 X 8
Comments: Today was a pretty good day for the lower body. I never have really done hang cleans before and I threw around good weight so I was really happy with that. My form was pretty good on these and got a good workout on my legs, maybe a little less than the power clean. The romanian deadlifts were hard and I didnt use a belt and may have arched my back a little bit, which explains why i woke up this morning with some lower back pain. I didnt no how to do barbell step ups with the equipment at Golds but i gotta find a way to sumhow do them, so i went straight to the seated leg curls. It had been a little while since I had done these so i was a little shaky but still put up good weight. The glute ham raises are really feeling it in my butt this morning and went really well. I decided to do calf raises because i couldnt do the step ups and I found my calves are really strong. The dumbell shouldar shrugs was a good amount of weight and rep scheme and gave my shouldars a good workout.
Yesterday, I visited Stonehill College, another D2 school that went somewhere around .500. This is the future school of footballstar and i was pleasently suprised with the school. It is a very good academic instution and hard to get in usually but with football, i am confident that i’d have a good shot to get in. The football facilities were really nice. The stadium was brand new and was one of the best ones I’ve seen so far. The academic portion was really impressive and they had really good technology like Bryant did but seemed to offer a better football team too. The dorm rooms were the best I’ve seen and the best living conditions I had seen which is a huge plus.It was a really warm environment and the campus is bigger than the others. The negatives were their were not that many people at the school and is only around 2,000 people. I also dont like how the football players work out in the same weight room as regular students. The coach was all right but I wasnt really awed in his personality or in his knowledge of football. I forget to mention that my 2 tour guides were hot too haha.
Today, in around 4 hours I have a meeting with the coach at Bentley, a powerhouse in Division 2 which is only around 45 mins from my house and another tour, geez this is getting tiring. Then I have a Junior Day tommorow and may lift upper body today if my back is starting to feel better. The mail is really picking up and getting around 3 pieces of mail everyday and sum schools already want me to come stay a night with their players and sum schools r still sending questionares.
Visit: Today I visited local school Bentley, which is a D2 powerhouse thay is often in the playoffs and always has a winning record. They actually had 2 kids a year ago who got NFL tryouts with teams. This was definitley my favorite visit so far. They are one of the top 15 business schools (business is my chosen major) and all the technology is the top of the line. Their library is amazing and they have great resources and the whole campus is wireless connection. The classrooms are a good size and really nice and comfortable with about 25 people in a class. The dorm rooms were really big and the best we’ve probably seen and that was just freshman dorms. The overal atmosphere of it was very friendly and could see myself definitley liking it and fitting in. I met with the recruiting coordinator and got a great feel for the program. He said they were recruiting more kids around the country but still like programs like AB.he’s really good friends with my high schools head coach and just lives up the street from him. They have field turf which is really nice and putting a lot of money into their athletic department. They just built a state of an art weight room that was way above anything I had seen and rivals sum Division 1A programs. Their team has been really succesfful and the percentage of kids who become CEO’s and get jobs right after college is really high. The starting QB, a Defensive Linemen who’s dominant, a backup CB and TE… all went to my high school and I’m friends with the starting QB. They are also putting in new stands for the field and building it to a capacity that is somewhere around 5,000 which is the most. Overall, the school just felt really good to me and combined the best components of the 3 schools I had visited. Its only 30 mins from home, so i dont know if thats a good thing or a bad thing but I dont really like that.
I tried to workout upper body but I didnt get any sleep last night and wasnt really feeling well… plus my back is absolutley killing me on the bottom. I did a contrast shower earlier and plan on doing one again in a little bit.
Today I went to Junior Day at Marist College a 7-4 Division 1AA school that finished #3 and #4 overall in 2 Division 1AA mid major polls. It is about 4 hours from my house near Boston and is located in midstate New York in a rural suberb with New York City around 2 hours away and 1 hour away is Albany. Since many of you guys won’t experience this , i will describe what happened. At 1 PM i checked in with the coach. In like 15 mins, i was assigned a player who played Defensive Line, almost walked on at West Virginia and played a lot at Marsit his freshman and sophomore years and earned all League, state, city, and academic team in high school. He also obtained a 3.8 GPA and was really glad i was paired with him as he showed me around the school for an hour. The classrooms are nice and small, much like a high school and has around 4,000 kids in the entire school. You have a personal experience with your professor as opposed to being a #. The weight room was for athletes and students but it was really big and he said when the football team works out, their arent much student activity in their and they stay to themselves. Compared to the other schools, their was a lot more mats for power cleans, benches, dumbells, free weights, squatt racks, and lifts that are good for the development of athletes. The strength and conditioning coach knew a real lot about development and was a good guy. The campus was really nice and it was a crappy day out but it is right on the Hudson and is pretty big but not too big. The technology was good but not up to Bentley but they have a really good library and academic support for athletes which is the best I’ve seen at any school. The kid giving me the tour was double majoring in law and business with a minor in communications, the 3 things im intrested in and wants to become a player agent which i have an intrest in. After we went to a meeting room where we met with an academic advisor and she talked about the services for student athletes and how tutoring for athletes was free and such. Then we talked to the head coach and he told a lot about the program and we watched a highlight tape of their last season. Then we went with our position coaches. The defense and offense broke up and their were only 15 players and 55 players that wanted 2 play offense! I was so excited that all those guys were on offense because they’d be recruiting a lot of defensive guys hard % wise and my chances were greater. Physically I was on the higher level except this one kid who’s arms were massive and i think he was Ray Lewis or got lost on his way to Syracuse hah. He talked about how defense demanded a lot more and was all about pride and told us specifically and looked at me that Defensive End was often a really strong and athletic kid thats smart who’s a good football player, which I think describes me. Then we broke off to recruiting sections and meet our coaches and my recruiting coach was also the defensive line coach and has been in contact with me before. I have 2 send a game tape and transcript and he will be at the Holy Cross Combine (atlantic) one that I’m going to on May 13 so i have to do well and will say hi also. Then as i left, he said to come introduce ourself cause their were lkike 15 kids from Mass. but he already knew me but introduced himself to my dad and said if I had anything to email him or call him and he was gunna try to come to my school. It was a great Junior Day and im so focused again, all this hard work is worth it. To all of you younger guys, no one’s gunna hand you anything… fuck haters… do ya thing!
Yesterdays Workout (had a lot of hw and didnt have chance to post 4/24/06)
Track: Ran 8 50 yard sprints at 100 percent with a full 2 minute recovery between, 2 kids challanged me to race and i beat both of them pretty easily.
Upper Body Lift (my back was hurting so I didnt do one of my specific days but just what felt good for my back)
A. Bench Press
- 185 X 12 (max reps)
- 185 X 8 (max reps after first set)
- 205 X 5 ( max reps after those)
B. Incline Dumbell Press
- 70 DB’s X 6
- 70 DB’s X 6
- 70 DB 's X 6
C. Upright Row
- 100 X 8
- 100 X 8
- 100 X 8
D. Lat Pull Down
- 140 X 8
- 140 X 8
- 140 X 8
E. Dips
- BW X 12
- BW X 12
- BW X 12
F. Swiss Ball Cable Crunches
- (BW+40) X 20
- (BW+40) X 20
- (BW+40) X 20
Comments: This workout today went pretty well. I tried really hard on the track sprints and felt really fast in compariosn towards everyone else and was beating them pretty much easily despite i was like 40 pounds heavier than the next kid that was close. When i went to workout my upper and lower back was hurting so i decided not to do my regular upper body #3 day. I started off with the bench and I’m going to a combine on May 15 that tests the reps with 185 so i decided to try to get as many as i could and i got 12. It felt light and I seemed to kinda get tired sorta fast, i’m shooting for 16 for the combine and I think that will be a solid number. I got 8 the next with 185 cause i was pretty tired and i hit the rack twice and then did 5 reps with 205 and the last rep was pretty hard. The incline dumbell i’m putting up really good numbers and it’s hard but I’m feeling like I’m good at this lift. The upright row I had really good form and went all the way up and pushed around some really good weight so i feel happy with that. I hate latupulldowns. I don’t know why but i just dont like them and felt they were pretty hard today and gave my weak lats a good workout. The dips seemed really hard because my back was hurting and my arms were fatigued so i did 12. The swiss ball crunches felt really good and my stomach and abs are still sore from them and I did a solid number of reps and weight.
I’m taking it pretty light today because I have a meet tommorow for track. I’m not going to run the 100 or 200 because my back is bothering me so I’m just going to throw the shotput. My goal is to throw it 37 feet in the shot tommorow because i’m still getting form down and that would be a reasonable goal. I’m not gunna lift today and just threw the shot today at practice. I won’t get back from the meet till 7 PM tommorow and at the latest 8, and the gym closes at 10, so im gunna try to lift legs after the meet.
Yesterday’s Dual Meet: I did a 200 relay and my team won the race and I did the shotput and threw it 37 feet and 7 inches was pretty good and im improving daily and I got 3rd place against both teams outta 16 kids. Today in practice I was throwing about 40 feet standing and I’m really getting the hang of the shot and I’m naturally good at the 200, 400 is way too long and 100 is a little too short and if i do sumtin… i gotta win! hah
Lower Body Day #3
A. Squatts
- 225 X 5 (warm up)
- 245 X 5 (working set)
- 265 X 5 (working set)
- 280 X 5 (too easy- move to 295 next time)
B. One Legged Squatts
- 55 DB’s X 6 (each leg)
- 55 DB’s X 6 (each leg)
- 55 DB’s X 6 (each leg)
C. Laying leg Curls
- 180 X 6
- 180 X 6
- 180 X 6
D. Glute Ham Push Machine
- 160 X 8 (each leg)
- 160 X 8 (each leg)
- 160 X 8 (each leg)
E. Wrist Roller
- 10 X 1 minute 15 seconds max reps
- 10 X 1 minute 15 seconds max reps
- 10 X 1 minute 15 seconds max reps
Comments: I hadn’t really done back squatts too recentley in the gym so i was kind of hesitant I would use too much weight and not go down far enough so, i only did reps with 280 and it was too easy. I definitley gotta use 300 or 295 next time because I could definitley do more weight that that. The one legged squatts are really tough and if you don’t do them, try them because they work on strength, flexibility, and balance all at once. I’m really good at the leg curls and Im only 20 pounds from repping the whole machine. The glute ham push is a good excercise and should help speed a good amount. The wrist roller wasn’t too difficult but I did long sets and a lot of reps and my forearms are sore like an hour later. Overall, a very solid workout.
As far as recruiting goes, nothing new is happening much. Daily i’m getting mail from 2-3 schools. Mostly questionares and letters that I should come visit still. I need to return about 5 questionares and am a little behind cause I’ve been so busy. I need more copies of my transcript from my counsler to send them and in the next week, i plan on going to my coach and getting a game tape cause around 30 schools have requested a game tape of me so far and i imagine this number will continue to get bigger. At first it was a lot of fun, but its already getting stressful and it’s just beginning, but I was told to approach it relaxed and the experience will be much more enjoyable. Today, the biggest thing was a new school started contacting me with a questionare and a video tape request, along with a camp brochure and a letter, and that school was Brown! I’m a pretty good student but I’m glad that their showing intrest because they were the Ivy league champions and have sent sum kids to the NFL and the education is ridicolous. So i was really flattered to see them contacting me, and I gotta tear it up real big at the camps, combines, and Senior year!
Upper Body Day- real busy today and had a lot to do and worked out after the gym closed (5 PM) so i just did some excercises that would be beneficial.
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Max Effort Bench Press
-
135 X 8 (warm up)
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185 X 5 (warm up)
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220 X 3 (working set)
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225 X 3 (max effort)
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Close Grip Bench Press
-
145 X 5
-
155 X 5
-
185 X 4
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Lat Pull Down
-
150 X 10
-
150 X 10
-
150 X 10
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Barbell Row
-
115 X 8
-
115 X 8
-
115 X 8
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Lateral Raises
-
25 DB’s X 8
-
25 DB’s X 8
-
25 DB’s X 8
Comments: I’ve been really busy with SAT’s coming up on Saturday and combines a week from Saturday and next Monday. I’ve been prepping for the combine and finally got my Defranco’s video and need to watch it, take notes and practice the techniques. I have a history paper that I have to do tonite and plan on going to track, working out, prepping for the combine, and reviewiing SAT shit all this week. Gunna have no free time at all. This was a pretty good workout. The track meet on Saturday went well and I was only allowed to do one event and i didnt feel like running so i did shot, and threw it 38 feet, which was pretty good. I’m improving and getting their. The bench press in today’s workout was pretty difficult but i was happy with getting 225 up 3 times. The close grip was hard and i tried to get it up 5 times and was mad i didnt push myself for the 5th rep but i dont know if i could have gotten it. The lat pulldown wasnt too hard and i did it with good form. I was happy with the barbell row but i didnt do that much weight in comparison to the past and probably done sets of 10 reps. The lateral raises were pretty easy since my shouldars were relatively fresh and could have bumped the weight to 30 DB’s. i wasnt feeling really well the whole workout and had stomach trouble the whole day and still am feeling a little queasy. I’m going to hold off eating for a while and hopefully get my stomach rehabiliated to normal.
Lower Body Day #1
A. Power Cleans
- 135 X 3 (warm up)
- 170 X 3
- 170 X 3
- 170 X 3
B. Explosive Box Squatts
- Warmup
- 215 X 3
- 215 X 3
- 215 X 3
C. Seated Leg Curls
- 190 X 10
- 190 X 10
- 190 X 10
D. Glute Ham Raises
- (BW+25) X 15
- (BW+25) X 15
- (BW+25) X 15
E. Dumbell Shouldar Shrugs
- 85 DB’s X 10
- 85 DB’s X 10
- 85 DB’s X 10
Comments: Today my track meet was cancelled because of the crappy weather outside and I decided not to go practice because I wanted to get sum review in for the SAT that i’m taking on Saturday. I’ve went through the Defranco’s video and watched it and all ready gotten to know the material pretty well and got to pick up on a few things. In the next few days, I will be taking notes on all of the tips and stuff and then this weekend and the next week, I will practice all these techniques and prepare for the first combine that is on next Saturday. My lower body lift went pretty well today. The power cleans are really going up fast and I feel that my technique is pretty good and I feel like this lift is going up good. The box squatts werent that difficult but i could definitley feel the explosiveness and my power improving. I need to bump up the weight on the sitting leg curls because that just wasnt pushing myself hard enough, it wasnt easy by any means but I could do more. The glute ham raises are always good and work so much of your legs, if you dont do them… start! My shouldars are really big and people say their one of my biggest features, I think that shrugs are really easy so i think i may need to push myself harder but their like a cake walk but their a good addition to the lower body day because they are beneficial to an athlete sumwat. I have a bunch of questionares to return to schools along with my transcript that I must do, i’ve been really busy with school, personal life, combine training, traning in general, and recruiting … along with track… so it’s been difficult to get all these questionares done but im gunna return them back tommorow, since i dont got any more hw to do and got everything I wanted to today.
Upper Body Day #1
A. Upper Body Repitition Lift
- Warmup
- 185 X 12
- 185 X 8
- 185 X 6
B. Shouldar Dumbell Press
- 55 DB’s X 10
- 55 DB’s X 10
C. Supplemental Lift- Dumbell Flat Bench
- 80 DB’s X 8
- 80 DB’s X 8
- 80 DB’s X 8
D. Horizontal Pulley Rows
- 100 X 8
- 100 X 8
- 100 X 8
E. Medial Delt Machine
- 140 X 10
- 140 X 10
- 140 X 10
F. Seated Tricep Extension
- 55 DB X 10
- 55 DB X 10
- 55 DB X 10
G. EZ Bar Upright Rows
- 85 X 10
- 85 X 10
- 85 X 10
H. Weighted Machine Ab Crunches
- (BW+140) X 20
- (BW+140) X 20
- (BW+140) X 20
Comments: As you can see from this workout, the volume was extremley high. My meet that got cancelled was rescheduled and is tommorow so i’m pumped up for that. My arms were like dead after I did the first two max reps on the 185, so i only could get 6 on the 3rd set which was a joke and the flat dumbell press is low as a result of that too. I was semi happy with the shouldar press but I know that my shouldars are stronger than that and I could do more than that. The horizontal pulley rows and the upright rows really worked my arms and my upper back so those felt good. The tricep extension was just a little isolation trying to help my bench out some and the medial delt excercise was trying to keep getting my shouldars getting stronger. The ab crunches weighted on the machine felt good, and werent too difficult but my abs are coming along. Next Saturday is my first combine, time to ball or fall!
Upper Body Day
A. Repitition Lift- Flat Bench Press
- Defranco’s Warmup
- 185 X 13
- 185 X 7
4 185 X 7
B. Incline Barbell Bench Press
- 155 X 5
- 155 X 5
- 155 X 5
C. Lat Pull Down
- 155 X 10
- 155 X 10
- 155 X 10
D. Bent Over Barbell Rows
- 95 X 10
- 105 X 10
- 105 X 10
- 105 X 10
E. Alternate Dumbell Curls
- 40 DB’s X 6 (each arm)
- 40 DB’s X 6 (each arm)
- 40 DB’s X 6 (each arm)
F. Speed Bench
- 135 X 5 (as fast as possible)
- 135 X 5 (as fast as possible)
- 135 X 5 (as fast as possible)
G. Weighted Dumbell Situps
- (BW+25) X 20
- (BW+25) X 20
- (BW+25) X 20
Comments: I had a huge history paper today so I had to work on that all day so I worked out at home. I had a major bench improvement, just from using defranco’s warmup and i still think i could get more than that 13 reps and had more left in me. I still need to get the form down for the bench, so i hope to get around 15-16 reps of 185. I moved to the incline bench since i didnt have dumbells to do the incline dumbell press, my incline is much harder than the gyms, im not really sure why but… 155 was a good pump. My lat pulldown is really improving and shooting up fast because I think my form is real good. The bent over dumbell rows was the first time i’ve done that excercise but I liked it a lot and the weight wasnt too hard at all. I haven’t done bicep excercise in a while and want to look extra big for the scouts at these combines hah, so i was definitley happyt with doing 40’s for 6. I initially started with 35’s but it was just too easy. I also have never done speech benches but i moved the weight really fast and seemed to work my fast twitch muscles which are particuallary strong. The flat ab excercise of weighted crunches was all right but next time i go to the gym, im doin an intense circuit. Time to eat to keep gaining weight and impress them scouts!
Lower Body Day
A. Hang Cleans
- 150 X 3
- 150 X 3
- 150 X 3
B. Laying Leg Curls
- 175 X 10
- 175 X 10
- 175 X 10
C. Glute Ham Push Machine
- 160 X 8
- 160 X 8
- 160 X 8
D. Glute Ham Raises
- (BW+25) X 16
- (BW+25) X 16
- (BW+25) X 16
E. Forearm Wrist Roller
- 20 X 30 seconds
- 20 X 30 seconds
- 20 X 30 seconds
Comments: I have another meet tommorow and have been taking notes on the Defranco video and getting that shit done for the combine, so i took it pretty easy here. The hang cleans werent that difficult and i just started doing them, i feel real explosive with them and the weight doesnt feel that hard, im definitley gunna keep shooting up. I didnt wana do any compound movements jsut because i may be running the 100 or 200 tommorow, so i wanna stay fresh. I talked with sum guy about getting a tattoo, which i thought was real cool, since my 17th birthday is coming up but I’m not sure. He was real cool and said he could hook me up, if i wanted since his friend owns this place. The glute ham raises are really tough and i moved up in the wrist roller which was good. I did sum ab stuff in betwee nwhen i waited for sum of the machines and prob did 125 reps of weighted stuff.
Yesterday’s Workout
Upper Body
A. Max Effort- Flat Bench Press
- 135 X 3 (warmup)
- 185 X 3
- 205 X 3
- 215 X 3
- 230 X 3
B. Supplemental Lift- Incline Dumbell Press
- 70 DB’s X 7
- 70 DB’s X 7
- 70 DB’s X 7
C. Standing Military Press
- 95 X 10
- 95 X 10
- 95 X 10
D. One Arm Dumbell Rows
- 65 DB X 8 (each arm)
- 65 DB X 8 (each arm)
- 65 DB X 8 (each arm)
E. Tricep Press
- 215 X 8
- 215 X 8
- 215 X 8
F. Abdominal Circuit
Did 2 weighted ab excercises in a circuit like fashion for 4 times each
Comments: didnt have time to post this workout from yesterday so here it is. I was happy with putting up 230 for 3 because most of my training has been with weight under 205 or around their for reps, so i think im going to start working in a lot of max effort movements in. The incline dumbell bench is coming along and I feel like improvong on it. That was the first time i’ve done the standing military press or whatever but i think my form was decent but i’ll have to ask someone at the gym. I am getting ready for the combine on Saturday so i didnt wanna do anything that would completley kill me so i just did tricep press which im good at because of my strong triceps. The abdominal circuit was good and i took it decentley light because i didnt wanna strain my abs. I got 3 tests tommorow and gotta keep practicing these combine techniques… but i went to the Boston courthouse today and watched an arm robbery case and an attempted murder. The armed robber was from where my mom lived when she was young and he was still in hs. The attempted murder was where i used to live in the city, probably about 10 streets over. It hit home and involved a kidnapping, thanks to god for where i am today. My calf supringsly was really sore when i woke up this morning, im not sure why but i had a track meet yesterday and ran the 200 and did the shot, but my calf is just really really sore.
Combine at Holy Cross
40 time: Best was a 4.83, one of the fastest 100 offense/dlinemen (unofficial- may be faster, not posted for 10 days)
Broad Jump: 8 feet 6 inches, pretty dissappointed with this but towards the top for d and o linemen.
Bench Press Reps @ 150: 24
One on Ones: I only got to go twice because of limited time and a ton of kids, and i did really well on both. First time i was going against a linemen who was about 235 who looked a little nervous so i drove him straight back and then ripped through him and put the kid on the ground and got to the bag really fast. The second time i thought it would be more of a struggle as i went against a kid who was one of the best OL’s and he was around 280. I hit him real hard and got him to lean in and i just spun back around on him and got even faster the QB the second time, and the kid only got beat once (by me) out of like 6 other times he went.
Comments: Overall I think that this combine went well for me. I didnt break any records or personal records really but i was near the top 10 or so lineman in all events out of like 100 linemen. I was approached by coaches that I had known before and they followed me and I after i ran, URI, Bucknell, and Delaware all told me that I did good. Introduced myself to both Umass and Northeastern becasue I recentley had gotten something from them. On that 40, it may be faster but I think that was the time that the official said but it was hard whether it was 4.83 or 4.73, but i was definitley moving. I was satisfied with that but hoped to get sumwhere in the 4.7 range but hopefully when the official times are released in 10 days it will be faster. A couple coaches seemed to be writing my numbers down and I definitley created a buzz among the coaches. I didnt know how i’d do on the rep bench for 150, so 24 was pretty good. I wasnt really all that pleased with my broad jump and although it was easily towards the top for o and d linemen, i felt that i could have done better. Overall i am pretty happy with my combine today and just gotta get ready for the one on Monday.
Note: My shouldar was feeling much better after extensive stretching, ibprofun, 5 contrast shower in the last 2 days (i feel like David Blaine with all that water) and icing. It’s feeling sore again after the combine was feeling great during it and ill continue recovering with food, rest, and those things until the combine Monday.
I Straight Tore it up Today!!!
Height: 6’2 1/2
Weight: 222 (thanks Tank, added a couple pounds just from drinking water and held the biggest piss of my life)
Bench Reps @ 185: 16 (the best i’ve done before! Thank you defranco technique and warmup)
40 yard dash: 4.81 ( on a tarten track with really wet, slow timing gave me one of the best 40 times of anyone i saw)
4.92 (terrible weather and slow timer but it doesnt even matter)
Shuttle: Attempt #1:4.82 (this is ok)
Attempt #2: 4.69!!! (considering it was really wet and slippery, i was getting the same shuttle as kids running 4.5’s and were top WR’s)
Broad Jump with Strained Abs and a KIlling Hamstring:
Attempt #1: 8’2
Attempt #2: 8’1 … respectable, not great but was beating RB’s and WR’s
Comments: I tore the combine up!!! Considering the conditions, and the fact that my lower back, shouldars, and my calves were all sore. So I took a couple of contrast showers, popped the ibprofin all day, and iced them and they felt better by the time the combine came around. It has rained like 5 straight days so the track that i ran the 40 on and the turf that i did the other stuff on (nike turf with black pebbles) was really slippery. Everyone’s 40 seemed to be about .2 slower and kids who claimed to have 4.6’s were running 4.8’s and i ran a 4.81 which in my group of about 40 kids, was one of the best. The timing was slower than the other combine and i ran really well. For the bench, i warmed up doing defrancos warmup and when i did 185 myself, it seemed really heavy and i was like holy **** im gunna get like 4 reps… then after the warmup, i get on the bench and bust out 16 reps with full lockout which sucked but i was happy. Most kids were getting around 10 and werent nearly athletic as me. On the shuttle, i was so happy with my time, i slipped a little on my first one and got stuck but then i ran the 2nd one really well and ran a really good time for my size and was one of the best non Receiver or D Back times easily. I think along with my 40, that will catch a lot of heads. The broad jump was a little disappointing but my hamstring was killing me and the guy was a terrible measurer and didnt give you anything and almost subtracted inches. Most linemen and people were getting in the 7’s and only a select few, me and some other Receiver/DB/RB were getting above 8 because the terrible conditions. I was so happy with how the rest of the combine and how it went, i was just pumped. Well, i am so happy with how i performed and definitley got the attention of a lot of recruiters so its time to get back to the grind and keep working hard.
Upper Body Day (from Thursday)- been really busy and didnt have time to post
A. Incline Barbell Bench
- 135 X 10 (warmup)
- 165 X 5
- 165 X 5
- 165 X 5
B. Flat Dumbell Bench
- 85 DB’s X 8
- 85 DB’s X 8
- 85 DB’s X 8
C. Pulley Horizontal Rows
- 80 X 8
- 80 X 8
- 80 X 8
D. Medial Delt Machine
- 155 X 8
- 155 X 8
- 155 X 8
E. Pullups
- BW X 4
- BW X 3
- BW X 3
- BW X 3
F. Abdominal Circuit
I did a circuit of 3 ab excercises with no rest in between sets
Comments: This was just a workoiut session getting back in the weight room. I have been in their a lot for track but now that tracks over ( i cant make the state meet that i qualified for in the 200 and was so close in te shot) because of a previous commitment. Im happy becasue that means another week of full football training. The incline bench wasnt too hard but it wasnt easy at all, but i could move up more weight but i needed a variation of flat bench for rep because ive been doing it a lot to practice for the combine. The dumbell bench flat has been stuck a lot lately, i need to eat more!! I did really good form on the medial delt and the pulley rows, which were both very difficult to complete and was moving good weight. Im not very good at pullups so im training them and hope to work my way up to 3 sets of double digits for football , i just have never done them reguarly in my training. I did 3 weighted ab excercises and my abs feel really strong, these are getting more intense every workout and im gunna have a full 6 pack by football. i gotta return to camp in the best shape as possible, to have a HUGE senior year… time to stay focused “i’m fully focused man”
Lower Body Day
A. Power Cleans
- 135 X 3 (warmup)
- 175 X 3
- 175 X 3
- 180 X 2 (try to get 3)
- 180 X 2 (try to get 3)
B. Laying Leg Curls
- 160 X 10
- 160 X 10
- 160 X 10
C. Glute Ham Push Machine
- 170 X 8 (each leg)
- 170 X 8 (each leg)
- 170 X 8 (each leg)
D. Standing Calf Raises
- 220 X 10
- 220 X 10
- 220 X 10
E. Intense Abdominal Circuit
Did 3 ab excercises in a circuit fashion with little rest in between, for 3 circuits around
Comments: I napped after school because i was up till like 2 AM talking to my girl which was dumb so i was really tired so after I woke up after school, i didnt feel that well after napping for 2 hours. The power cleans went well, i could definitley feel my fatigue here and thought I’d be able to get 3 reps at 180 but i just couldnt do it, maybe on a better day but still moved up from last workout. The leg curls and the glute ham pushes both felt easy which was a good sign and im pretty good at these excercises. I just did calves because I wasnt feeling too hot and then did an intense ab circuit because I like doing these and im trying to get in as best shape as i can but i gotta step up the eating because im down to around 218, when i was at about 222 before i stopped eating a lot, time to step it up!
“I mean what I speak
I do as I say
I hustle…I grind
Don’t get in my way
I’m pimping my hoes
I’m jacking my foes
I spit at the police and duck my P.O.'s
I ain’t going to court
You can call a judge
Tell him kiss my ass
Cause I ain’t gonna budge
And I ain’t going back to lock up
You trying to glock a pop up
I ain’t going back to court
And I’m never gonna stop bein a star
Not for nothing
The block they need me
The streets they need me”
Upper Body Workout- Max Effort Day
A. Close Grip Bench Press
- 135 X 8
- 155 X 5
- 175 X 3
- 195 X 3 (max effort)
B. Dumbell Shouldar Presses
- 50 DB’s X 12
- 50 DB’s X 12
- 50 DB’s X 12
C. Lat Pull Down
- 160 X 6
- 160 X 6
- 160 X 6
D. EZ Bar Upright Row
- 105 X 8
- 105 X 8
- 105 X 8
E. Tricep Rope Pushdown
- 50 X 10
- 50 X 10
- 50 X 10
F. Dumbell Shouldar Shrugs
- 80 DB’s X 10
- 80 DB’s X 10
- 80 DB’s X 10
Comments: As far as recruiting is going, its kinda died down recentley but one school is showing a lot more than the rest and that’s Colgate. It’s a great school in NY that has great academics and its football team was one of the best in D1AA so i’d love the oppurtunity to play their. I’m not sure if theyve visited my school but im pretty sure they did based on the incredible amount of intrest they’ve been showing me and my coach says a good number of coaches have come thru, im just not sure who cause he works up at the JR High so we dont get out of class normally to talk to them. The close grip bench went pretty well but my hands were realluy close together and i didnt really know anyone in the gym to ask them spot for me but i think i could do even more. My supplemental lifts have been really good lately and improving a lot in them. The dumbell shouldar press was because i havent seemed to be able to get more than 8 for 3 sets at 55’s so to break through the plateu i did 3 sets of 50’s at high reps. I wanted to do barbell ones and will next time but sum guy was hogging it. The lat pull down was better and the weight seemed better and my form was especially better on the last set. The upright rows were pretty tough and ez bar is definitley harder but I got through it. First time doing the tricep pushdowns on the rope and i can definitley go up in weight because that was pretty easy but respectable for first time. Since i did ab’s the other day, i did the shouldar shrugs today and my form was really good in form and execution. I can move up in dumbells here though definitley, i hate doing these… ifeel like such a p u ssy because its a b itch excercise.
Workout from Yesterday- Friday May 26,2006
Max Effort Lower Body Day
A. Squatts
- 135 X 10
- 185 X 10
- 225 X 10
- 265 X 5
- 285 X 3
- 315 X 3
B. Dumbell Lunges
- 55 DB’s X 6 (each leg)
- 55 DB’s X 6 (each leg)
- 55 DB’s X 6 (each leg)
C. Seated Leg Curls
- 205 X 10
- 205 X 10
- 205 X 10
D. Wrist Roller
- 25 X 30 seconds
- 25 X 30 seconds
- 25 X 30 seconds
Comments: Still been really busy and continuing training but updating the log has been tough. Have prom tommorow night so im really pumped to party and stuff and i dont drink or anything or that shit but i love being the center of attention so its gunna be sick. My squatt wasnt too hard and i definitley could have gotten more reps, im gunna try to start doing them more often and focus on them because their low compared to my other #'s simply because i never have really consistently done them. The dumbell lunges were difficult and i hate them but i love them because they hurt so bad and are really bad, but its a good pain so its all good. The seated leg curls werent that difficult but i was pushing great weight. I had a paper, 2 tests, and a quiz… most of which i did well on except one test i ****ed up so i wanted to get home to study. The wrist roller was more weight and was definitley harder. Even tho its prom doesnt mean im taking a day off, gunna be up in the morning doin upper body… maybe ill get sum pictures with my pinstripes at prom or in my throwback at the after party haha
Max Effort Upper Body Day
A. Max Effort- Bench Press
- 135 X 10
- 185 X 6
- 205 X 5
- 215 X 3
- 235 X 3 (max effort)
B. Incline Dumbell Press
- 70 DB’s X 8
- 70 DB’s X 8
C. Barbell Military Press (Shouldar Press)
- 105 X 10
- 105 X 10
- 105 X 10
D. Dual Pulley Chest Row
- 140 X 8
- 140 X 8
- 140 X 8
E. Overhead Seated Tricep Extension
- 60 DB X 8
- 60 DB X 8
- 60 DB X 8
F. Weighted Ab Crunch Machine
- 155 X 15
- 155 X 15
- 155 X 15
Comments: I gotta get ready for prom cause its like in an hour but my workout this morning went really well. I’m just getting back into max effort bench and my numbers are still going up, i dont let myself not beat from previous week so the 3 reps of 235 was pretty good. It didnt even feel that heavy which i felt was a really good sign. The incline dumbell press was hard but i got through it but didnt have enough for a 3rd set. My form was ok. First time doing barbell shouldar press or military press in a while and it was really easy and i need to mvoe the weight up to like 135. I need to try to keep my back straight on the chest pulley row but it really works the arms and im pulling around good weight. I moved up a lot on the tricep extension and wasnt even too difficult, my triceps feel really strong and im feeling like their definitley the strongest part of my body. I just wanted to get out nice and healthy from the gym so i jsut did sum weighted crunches and had sum stuff to get ready for tonite…
Workout from Tuesday May 23,2006
Lower Body Day
A. Box Squatts-Low Box with Explosive Movement
- 135 X 3 (warmup)
- 205 X 3 (warmup)
- 225 X 3
- 225 X 3
- 225 X 3
B. Romanian Deadlift
- 275 X 3
- 275 X 3
- 275 X 3
C. Seated Leg Curls
- 220 X 6
- 220 X 6
- 220 X 6
D. Glute Ham Push Machine
- 180 X 6 (each leg)
- 180 X 6 (each leg)
- 180 X 6 (each leg)
E. Dumbell Shouldar Shrugs
- 75 DB’s X 8
- 75 DB’s X 8
- 75 DB’s X 8
Comments: I scored a 1220 out of 1600 on the SAT and with my writing I got a 1750 out of 2400. I am fairly happy with this and should help my recruiting with all schools that are looking at me. I am not sure i will take it again, possibly Senior year but i dont no if the positives of taking it again would outweigh the possibility of going down in some scores. This workout from yesterday was good. The box is pretty low and I was getting good depth and explosion on the squatt, but i need to check my feet because i think i made it harder than it had to be. I did a deadlift variation, i do these raw and like the romanian deadlift form and worked my legs and back well. The seated leg curls are always good and the glute ham push machine was good because it was difficult and finally putting a hard amount up their, im almost doing the whole machine. I made sure i had great Range of Motion on the shrugs. Dropping off a buncha tapes in the next couple days with my coach so i can send a bunch of schools another tape of me playing so that they can evaluate me. Gotta lot of school work to do but i’ve been doing well since I’ve been really busy… just got to keep working hard in everything